Chapter 1: Embracing Local Cuisine

When you visit Singapore, one of the quintessential experiences is indulging in kaya toast accompanied by a traditional cup of coffee, locally known as "kopi." This delightful breakfast item features kaya, a sweet coconut jam, slathered on toast, making it a must-try for anyone exploring the culinary landscape of Singapore.

> Seth Lui, a prominent food blogger, shares that kaya toast is a beloved Singaporean breakfast staple, often paired with kopi and soft-boiled eggs. Its enduring popularity stems from the harmonious blend of sweet kaya, a touch of butter, and the satisfying texture of white bread.

In my opinion, kaya toast is a superior choice over any fruit jam or marmalade, although I acknowledge my bias. While kaya toast is a prevalent snack enjoyed at any hour, it is essential to consider its health aspects.

Section 1.1: Health Concerns with Kaya Toast

Research indicates that a 100-gram serving of kaya toast contains approximately 46 grams of carbohydrates, which means nearly half of what you're consuming is from carbs, whether from the bread or added sugars. For comparison, a standard bottle of Coca-Cola (20 fluid ounces) has about 65 grams of carbohydrates. In fact, two slices of kaya toast carry around 70.7% of the carbohydrate content found in a regular Coke, not accounting for the sugar in your kopi.

The prevalence of diabetes and cholesterol issues continues to rise, and these conditions often coexist. It's alarming how much we focus on carbohydrates in our diet, especially when faced with the daily question, "What should I eat today?"

Common medical advice suggests reducing cholesterol intake, which often leads to a decrease in egg consumption. However, eggs are rich in cysteine, vital for producing the antioxidant glutathione, which protects our bodies from harmful aldehydes—byproducts of sugar metabolism that can contribute to aging and other health issues.

Unfortunately, many people mistakenly believe that kaya toast is a healthier option while disregarding the adverse effects of reducing egg intake.

Subsection 1.1.1: The Impact of Eating Out

Dining out often leads to meals rich in carbohydrates and omega-6 fatty acids, which can oxidize and break down upon heating, further generating harmful aldehydes. This trend is prevalent not just in Singapore but globally, as these inexpensive ingredients dominate many menus.

While people often splurge on beautifully designed pastries, they tend to overlook the health implications of consuming processed carbohydrates and omega-6 fatty acids. Emotional eating becomes a significant factor, where individuals turn to comfort food during stressful times, mirroring how consumer behavior can fill emotional voids.

Had a tough day? Ice cream might lift your spirits. Need a quick break? Bubble tea will suffice. Craving something indulgent after a long week? Fried chicken it is! Kaya toast presents a quick and convenient option for a snack, as it doesn’t require the preparation time needed for soft-boiled eggs.

This dilemma is not unique to Singapore; it's a broader issue in many developed countries. Despite rising diabetes statistics, emotional decisions often overshadow factual health concerns. Convincing someone to cut down on carbohydrates can feel as challenging as helping a drug addict quit.

Chapter 2: A Personal Experiment

I decided to put my body to the test over two months, consuming kaya toast, soft-boiled eggs, and kopi C kosong (kopi with evaporated milk and no sugar) five days a week while maintaining my usual eating habits. The result? I gained weight.

Upon eliminating kaya toast and sticking to just soft-boiled eggs and kopi C kosong, I began to lose weight again. The absence of toast, butter, and kaya significantly impacted my health. Personally, I'd rather reduce my carb intake than forgo eggs, even if many in the medical community claim eggs raise cholesterol levels.

Traveling as a tourist often leads to indulging in local delicacies, which is entirely understandable. For instance, I always make a point to enjoy sisig when in the Philippines and savor deep-dish pizza in Chicago. However, we all know moderation is key.

Joel Yong, Ph.D., is a biochemical engineer and educator dedicated to demystifying complex biochemical mechanisms for public understanding. He has authored several eBooks and co-written numerous peer-reviewed journal articles. Subscribe for more insightful content!

The second video titled "How Singaporeans Eat" delves deeper into the local eating habits and the significance of food in Singaporean culture.